Best picks
Best supplements for longevity
The boring, well-studied picks — not the biohacker of the month.
Longevity supplements get hype-cycled relentlessly. The picks with the longest safety record and broadest cardiometabolic evidence are, frankly, boring.
Omega-3s, vitamin D, creatine, and magnesium. Anything newer should be considered experimental.
The picks
Top 4 for longevity
- #1Omega-3 (EPA/DHA)
Higher omega-3 index is associated with lower all-cause mortality in large cohort studies.
- Dose
- 1–2 g
- When
- morning
- #2Vitamin D3 + K2
Low vitamin D correlates with a long list of poor outcomes. Fixing deficiency is a no-brainer.
- Dose
- 2000–4000 IU
- When
- morning
- #3Creatine Monohydrate
Maintains muscle and cognition with age — the single best hedge against sarcopenia after 50.
- Dose
- 5 g
- When
- anytime
- #4Magnesium Glycinate
Most adults are low. Linked to cardiovascular, metabolic, and sleep outcomes.
- Dose
- 300–400 mg
- When
- evening
Before you buy
- VO2 max, strength, and sleep quality are better longevity predictors than any supplement. Train accordingly.
- Be skeptical of anything marketed as 'anti-aging' with a paywall and a $200/month price tag.
Common questions
What about NMN, resveratrol, rapamycin?
Interesting, under-researched in humans, and often expensive. Not on this list until the evidence catches up.
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